400m warmup lap around the detention basin in back of my house
stretching
5 x 5 box jumps
3 x 5
forward one foot box jumps/leg
lateral one foot box jumps/leg
3 x 10 ricochet
3 x
20 step-up jumps
20 full body crunches
stair pushups (start with feet on the ground and walk your feet up the steps doing a pushup every step untill the stairs get in the way, then walk your feet back down doing a pushup on every step. i endes up doing 11/rep)
protien
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